01-09-2017

YiQi – CrossFit

Warm-up

4 rounds:

4 x 10 m KB farmer carry

10 KB deadlift

10 Pilar to plank

Mobility:

Pigeon stretch (1 min/leg)

Happy cat, mad cat (10 sec each, 5 rounds)

September ’17 challenge (AMRAP – Reps)

As Many Reps As Possible of:

1 Minute – Max Reps D/U (Singles)

15 Sec – REST

1 Minute – 10 DB Thrusters

1 Minute – Max Rep D/U (Singles)
Score = Total reps of skips

Choose either D/U or Singles (not both)

Comment your weight of DB Thrusters

(keep same weight on repeat)

Click Rx = D/U

Gymnastics

Rope climb work (10 minutes)

Options:

– EMOM for 10 minutes (1 or 2 reps)

– Hanging from rope knee raises (5 reps)

– 20 second hang from rope

– Lower down to shoulders, pull back to upright (3 reps)

Metcon

Metcon (8 Rounds for reps)

8 rounds:

20 seconds of deadlifts

10 seconds of rest

20 seconds of burpees over the bar

10 seconds of rest
Use about 65% of your max deadlift for the workout; you should be able to get 4-8 deadlifts each round. On the burpees over the bar, you can either face the bar at the bottom of the burpee or drop down parallel to it. Try to clear the bar with a 2 footed jump and landing, but switch to a step over if that feels unsafe.

(Suggested max deadlift – (102/70 kg)